Workouts

10/18/2017

CrossFit NEVO – CrossFit DK, Caitlin, Krystal, and Corey waiting for the Max Cal Assault Bike minute to end 1: Metcon (4 Rounds for reps) “Freedom Sauce” AMRAP 3 21 Overhead Squats (75/55) 21 Burpee Over the Bar Max Calorie Row Rest 3:00 AMRAP 3 18 Overhead Squats (95/65) 18 Burpee Over the Bar Max…

10/17/2017

CrossFit NEVO – CrossFit 1: Front Squat (On the Minute x 10 Build to a Heavy Front Squat) 2: Metcon (AMRAP – Rounds and Reps) On the Minute x 12 (4 Rounds) 1st: 15 Deadlifts (225/155) 2nd: 15 Sit-Ups 3rd: Max Calorie BikePerformance- 185/135 Fitness- 155/105 RxPlus- GHD Sit-Ups 2E: Metcon (No Measure) Run Conditioning…

10/16/2017

CrossFit NEVO – CrossFit 1: Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest 1E: Overhead Squat + Snatch Balance (1 Overhead Squat + 2 Snatch Balances) Build to a Heavy Complex: 1 Overhead…

10/14/2017

CrossFit NEVO – CrossFit 1: Metcon (AMRAP – Rounds and Reps) 25 Minute AMRAP – Teams of 3 Partner 1 – Row 250M Partner 2 – AMRAP – The Chief Partner 3 – Rest The Chief – 3 Power Cleans 135/95 6 Push Ups 9 Air Squats

10/13/2017

CrossFit NEVO – CrossFit “Success is focusing the full power of all you are on what you have a burning desire to achieve.”–Wilfred Peterson Caleb finishing his 400M Medball run 1: Metcon (Time) 5 rounds for time of: 25 Kettlebell swings, (70/53) 25 Sit ups 25 Kb Deadlift (70/53) Just one 25 Knees-to-elbowsPerformance- (53/35), Knees…

10/12/2017

CrossFit NEVO – CrossFit “Success is focusing the full power of all you are on what you have a burning desire to achieve.”–Wilfred Peterson Cami trying to catch her Dad on a 200m Sprint 1: Metcon (Time) For Time: 50/35 Calorie Assault Bike 100 Double-Unders 400m Medball Run (30/20) 400m Run 100 Double-Unders 50/35 Calorie…

10/11/2017

CrossFit NEVO – CrossFit Wednesday, Thursday, and Friday our 7:00am will be held at 7:30am. After this week we will have the final decision on if 7:00am changes to 7:30am going forward. 1: Back Squat (3 sets of 5) 2: Metcon (Time) “Turn and Burn” 2 Rounds: 400 Meter Run 30 Thrusters (65/45) Performance- (45/35)…

10/10/2017

CrossFit NEVO – CrossFit Anastasia and Dana matching on Monday! 1: Metcon (AMRAP – Rounds and Reps) AMRAP 15: 15 Toes to Bar 12 Dumbbell Reverse Lunges (50/35) 9 Dumbbell Clean and Jerks (50/35)Performance- Knees 2 Elbows, (40/25) Fitness- Knees 2 Chest, (35/20) 1: Metcon (3 Rounds for reps) 3 Rounds: 35% of Max Unbroken…

10/09/2017

CrossFit NEVO – CrossFit “Success is focusing the full power of all you are on what you have a burning desire to achieve.”–Wilfred Peterson Nene, Brian, KD, and Maria grinding through the Assault Bikes from Saturday’s Interval workout 1: Metcon (Time) 3 Rounds: 30 Hang Power Cleans (115/80) 30 Wall Balls (20/14) 30/21 Calorie Row…

10/18/2017
Metcon (4 Rounds for reps)
“Freedom Sauce”
AMRAP 3
21 Overhead Squats (75/55)
21 Burpee Over the Bar
Max Calorie Row
Rest 3:00
AMRAP 3
18 Overhead Squats (95/65)
18 Burpee Over the Bar
Max Calorie Row
Rest 3:00
AMRAP 3
15 Overhead Squats (115/80)
15 Burpee Over the Bar
Max Calorie Row
Rest 3:00
AMRAP 3
12 Overhead Squats (135/95)
12 Burpee Over the Bar
Max Calorie Row
Performance- (65/45), (75/55), (95/65), (115/80)
Fitness- 18, 15, 12, 9 Reps (45/35), (65/45), (75/55), (95/65)
RxPlus- (95/65), (115/80), (135/95), (155/105)
Metcon (AMRAP - Reps)
Barbell Cycling
AMRAP :20s – Squat Cleans (185/135)
Rest :40s
AMRAP :40s – Squat Cleans (225/155)
Rest 1:20
AMRAP 1:00 – Squat Cleans (245/165)
Rest 1:20
AMRAP :40s – Squat Cleans (225/155)
Rest :40s
AMRAP :20s – Squat Cleans (185/135)
Scale appropriate
Metcon (Time)
Gymnastics
4×14 Unbroken Chest to Bar Pull-Ups
Rest as little as needed between sets
Overhead Squat (Build to a Heavy Set of 3)
10/18/2017
Metcon (4 Rounds for reps)
“Freedom Sauce”
AMRAP 3
21 Overhead Squats (75/55)
21 Burpee Over the Bar
Max Calorie Row
Rest 3:00
AMRAP 3
18 Overhead Squats (95/65)
18 Burpee Over the Bar
Max Calorie Row
Rest 3:00
AMRAP 3
15 Overhead Squats (115/80)
15 Burpee Over the Bar
Max Calorie Row
Rest 3:00
AMRAP 3
12 Overhead Squats (135/95)
12 Burpee Over the Bar
Max Calorie Row
Performance- (65/45), (75/55), (95/65), (115/80)
Fitness- 18, 15, 12, 9 Reps (45/35), (65/45), (75/55), (95/65)
RxPlus- (95/65), (115/80), (135/95), (155/105)
Metcon (AMRAP - Reps)
Barbell Cycling
AMRAP :20s – Squat Cleans (185/135)
Rest :40s
AMRAP :40s – Squat Cleans (225/155)
Rest 1:20
AMRAP 1:00 – Squat Cleans (245/165)
Rest 1:20
AMRAP :40s – Squat Cleans (225/155)
Rest :40s
AMRAP :20s – Squat Cleans (185/135)
Scale appropriate
Metcon (Time)
Gymnastics
4×14 Unbroken Chest to Bar Pull-Ups
Rest as little as needed between sets
Overhead Squat (Build to a Heavy Set of 3)
10/18/2017
Metcon (4 Rounds for reps)
“Freedom Sauce”
AMRAP 3
21 Overhead Squats (75/55)
21 Burpee Over the Bar
Max Calorie Row
Rest 3:00
AMRAP 3
18 Overhead Squats (95/65)
18 Burpee Over the Bar
Max Calorie Row
Rest 3:00
AMRAP 3
15 Overhead Squats (115/80)
15 Burpee Over the Bar
Max Calorie Row
Rest 3:00
AMRAP 3
12 Overhead Squats (135/95)
12 Burpee Over the Bar
Max Calorie Row
Performance- (65/45), (75/55), (95/65), (115/80)
Fitness- 18, 15, 12, 9 Reps (45/35), (65/45), (75/55), (95/65)
RxPlus- (95/65), (115/80), (135/95), (155/105)
Metcon (AMRAP - Reps)
Barbell Cycling
AMRAP :20s – Squat Cleans (185/135)
Rest :40s
AMRAP :40s – Squat Cleans (225/155)
Rest 1:20
AMRAP 1:00 – Squat Cleans (245/165)
Rest 1:20
AMRAP :40s – Squat Cleans (225/155)
Rest :40s
AMRAP :20s – Squat Cleans (185/135)
Scale appropriate
Metcon (Time)
Gymnastics
4×14 Unbroken Chest to Bar Pull-Ups
Rest as little as needed between sets
Overhead Squat (Build to a Heavy Set of 3)